Nutrients in Dates
In one serving: 3 dates (25 g)
Dates give quick energy and some minerals, but they are a modest source of iron — less than lentils, beans or meat.
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Copper | 50 mcg | 5.6% | 5.6% |
| Magnesium | 10 mg | 3.2% | 2.5% |
| Vitamin B6 (pyridoxine) | 0.04 mg | 3.1% | 3.1% |
| Vitamin B5 (pantothenic acid) | 0.15 mg | 3% | 3% |
| Iron | 0.25 mg | 1.4% | 3.1% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Yogurt with dates, walnuts and a kiwi
- Oat porridge with tahini, dates and an orange
- Dates with almonds
- White cheese with olive oil, tomato, whole-wheat bread and dates
- Oats with milk, dates and pistachios
- Yogurt with pomegranate, walnuts and dates
- A glass of milk with dates
- Dates and water, then lentil soup with lemon
- Dates with laban, then vegetable soup
- Dates with milk, then chicken and vegetable soup
- Dates and water, then harira (lentil, chickpea and tomato soup)
- Dates with tahini, then pumpkin soup
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)